Veteran’s Day is a time to honor and celebrate the courage, sacrifice, and dedication of our military veterans. It’s a moment to pause and reflect on the freedoms we enjoy and the extraordinary individuals who have served to protect them.
Words have a unique power to connect, uplift, and inspire. On this day, we use them to express our deepest gratitude for the sacrifices made by veterans and their families. Through heartfelt quotes and messages, we aim to convey the appreciation they deserve for their selfless service and enduring commitment.
Join us in honoring these heroes by sharing words of gratitude that celebrate their unwavering bravery and dedication to our nation.
25 Inspiring Quotes for Veteran’s Day
Quotes about Honor and Sacrifice
#1: “A hero is someone who has given his or her life to something bigger than oneself.” — Joseph Campbell
#2: “We don’t know them all, but we owe them all.” — Unknown
#3: “This nation will remain the land of the free only so long as it is the home of the brave.” — Elmer Davis
#4: “On this Veteran’s Day, let us remember the service of our veterans and let us renew our national promise to fulfill our sacred obligations to our veterans and their families.” — Dan Lipinski
Quotes about Courage and Bravery
#5: “Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die.” — G.K. Chesterton
#6: “Bravery is being the only one who knows you’re afraid.” — Franklin P. Jones
#7: “Never was so much owed by so many to so few.” — Winston Churchill
#8: “How important it is for us to recognize and celebrate our heroes and she-roes!” — Maya Angelou
Quotes of Gratitude for Veterans
#9: “To be free is the most wonderful thing in the world, but it comes at a great cost. Thank you, veterans, for paying that price.” — Unknown
#10: “In the face of impossible odds, people who love this country can change it.” — Barack Obama
#11: “The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.” — Jeff Miller
#12: “Veterans are a symbol of what makes our nation great, and we must never forget all they have done to ensure our freedom.” — Rodney Frelinghuysen
Quotes from Veterans Themselves
#13: “The true soldier fights not because he hates what is in front of him, but because he loves what is behind him.” — G.K. Chesterton
#14: “America’s veterans embody the ideals upon which America was founded more than 229 years ago.” — Steve Buyer
#15: “Some people live an entire lifetime and wonder if they have ever made a difference in the world. A veteran doesn’t have that problem.” — Ronald Reagan
#16: “I have long believed that sacrifice is the pinnacle of patriotism.” — Bob Riley
Famous Historical Quotes for Veterans
#17: “The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract.” — Abraham Lincoln
#18: “Freedom is never free.” — Unknown
#19: “In war, there are no unwounded soldiers.” — José Narosky
#20: “My heroes are those who risk their lives every day to protect our world and make it a better place—police, firefighters, and members of our armed forces.” — Sidney Sheldon
Modern Quotes for Veteran’s Day 2024
#21: “Honor to the soldier and sailor everywhere, who bravely bears his country’s cause.” — Abraham Lincoln
#22: “A veteran is someone who, at one point in their life, wrote a blank check made payable to ‘The United States of America’ for an amount of ‘up to and including their life.'” — Unknown
#23: “To our men and women in uniform, past, present, and future, God bless you and thank you.” — Anonymous
#24: “For it is the veteran, not the preacher, who has given us freedom of religion. It is the veteran, not the reporter, who has given us freedom of the press.” — Unknown
#25: “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” — John F. Kennedy
How to Use These Quotes on Veteran’s Day
Sharing on Social Media
Veteran’s Day is an opportunity for all of us to come together and show our appreciation for the incredible sacrifices made by veterans. Sharing a heartfelt message or a meaningful quote is a simple but powerful way to honor their service. Consider taking a moment to reflect on what veterans’ sacrifices mean to you personally, and share those thoughts with others. Whether it’s through a conversation, a handwritten note, or a post on social media, your words can make a difference.
You can encourage others to join in by tagging veterans you know, thanking them directly, or highlighting the importance of their contributions. Using hashtags like #VeteransDay2024 and #ThankYouVeterans can help connect your message to a larger community of gratitude.
More than anything, let your voice be a part of the collective recognition and support for those who have served. Your words of appreciation, no matter how small, have the power to remind veterans that their sacrifices are seen, valued, and deeply respected.
Including in Speeches or Letters
Veteran’s Day quotes hold the power to deepen our expressions of gratitude and honor for those who have served. Whether used in speeches, public ceremonies, or personal letters, they help us articulate the profound respect we feel for veterans’ sacrifices and dedication.
In a speech, a well-chosen quote can set the tone or leave a lasting impression, highlighting the significance of their service. At public ceremonies, including a quote during a moment of silence or tribute, such as a flag-raising, adds depth and solemnity to the occasion. Personalized letters gain even greater meaning with a thoughtful quote that frames your message of thanks. In group gatherings, sharing a quote during a toast, prayer, or discussion encourages reflection on veterans’ contributions and sacrifices.
However they are used, these quotes serve as a powerful connection to the enduring legacy of our nation’s heroes, ensuring their service is remembered and honored.
Creating Veteran’s Day Cards
Creating Veteran’s Day cards with meaningful quotes is a powerful way to honor the sacrifices and service of our veterans. These cards serve as a personal gesture of gratitude, showing veterans that their efforts and dedication are recognized and deeply appreciated. Including a meaningful quote alongside a heartfelt message allows you to convey your respect and admiration in a thoughtful way. Reminding veterans that their service has made a lasting impact and that their sacrifices are valued, offering them a tangible reminder of the gratitude felt by those they have served.
Relaxing without alcohol is entirely achievable by exploring healthier and more fulfilling alternatives. From engaging in physical activities like yoga and walking to practicing mindfulness through meditation or journaling, there are countless ways to unwind. Creative hobbies, such as painting or playing music, and social connections, like spending quality time with friends or joining a club, can also bring relaxation and joy. These alternatives not only reduce stress but also promote long-term well-being, proving that relaxation doesn’t have to come in a glass
1. Deep Breathing and Relaxation Techniques
In moments of stress, breathing is powerful. Data shows that breath control has huge benefits,1 both physically and psychologically.
Deep breathing techniques,2 in particular, can help your body relax. These practices stimulate your relaxation response, which has a direct effect on your physical health. Experts say deep breathing can stabilize your blood pressure, and may even improve immune system activity. Deep, diaphragmatic breathing3—or, belly breathing—can also reduce stress and negative emotions. It may even improve your attention span.
Here’s one technique you can try:
Rest your hand on your belly as you take slow, deep breaths in and out. Notice how it feels to breathe, both in your lungs and as your breath moves your hand. Continue this exercise for as long as you like. Try to observe your own experience without judgment.
Mindful meditation can take many forms. For instance, you can sit quietly with your eyes closed and focus on your breath. But that technique doesn’t work for everyone. You can also look around and take note of your environment, or pay attention to how your body feels while you go for a walk. Some people meditate in groups, sharing their experiences in daily or weekly sessions. Many people who are new to meditation find it helpful to use guided meditations or guided imagery. You can think of meditation as a therapeutic coping mechanism, a spiritual practice, or anything else that works for you.
You’ll start by sitting or lying in a comfortable position. Then you’ll tense a single muscle or muscle group, bringing your attention to that area. It’s important to keep breathing, and not tense your muscles so much you injure yourself. Sometimes just a little tension is enough. Next, you’ll slowly release the tension and notice how it makes you feel, both physically and emotionally. You can repeat this process with muscles anywhere in your body. PMR sessions normally last 10-15 minutes.
4. Physical Activities
If you’re wondering how to take the edge off without alcohol, physical activities are a great place to start. Any type of aerobic exercise reduces alcohol cravings.6 Just moving your body and increasing heart rate can make a big difference right away.
Dopamine is a naturally occurring neurochemical that allows you to feel a sense of accomplishment. Addiction affects dopamine,8 and regulating this neurotransmitter is a very important part of healing. Regular exercise doesn’t only improve your physical health; it also helps your mind relax and recover.
Exercise isn’t accessible to everyone, but there are countless ways to engage your body. If you’re still recovering from the physical impact of addiction, you might need to move slowly at first. Talk to your doctor about which types of physical activity would be safe at each point in your healing process.
5. Yoga and Its Calming Effects on the Mind and Body
A growing body of research shows that yoga can help you commit to addiction recovery.9 This practice combines elements of exercise, mindful meditation, and spirituality. Many rehab centers offer yoga, and you can easily find classes in most areas or online.
Yoga promotes relaxation10 and improves your overall physical health. Experts believe that “yoga and meditation practices exert positive influence on addictive behaviors.”
6: Fidget Spinners
When energy builds up and demands an outlet, instead of drinking to subdue energy you can reach for something as simple as a fidget spinner, slime, or other fidget toy to release tension and free your mind. You can find a myriad of options on Amazon.
Keep a few fidget toys in your purse or pocket, and bring them to work to have on-hand at a moment’s notice. Some fidget toys provide sensory stimulation through pressure or texture, like bumpy rings or a thick dough you can knead to help yourself unwind and relax.
7: Balance Boards
Using something like an Indo Board requires your focus and attention, which can serve as an excellent way to destress by giving your brain and body a fun distraction. Balance boards command coordination and control, similar to surfing or riding a skateboard.
Incorporating balance boards into your daily routine, or taking it out each time you feel the urge to drink, can become an enjoyable part of your recovery journey.
8. Spending Time in Nature for Relaxation and Stress Relief
And when it comes to relaxing without alcohol consumption, this strategy is especially helpful. Data shows that spending time outdoors can help you recover from alcohol addiction.12 This is also a great way to connect with other people. For example, you could go camping with friends or join a local hiking group.
9. Creative Outlets
Artistic pursuits like painting, drawing, or crafting can be very therapeutic. What’s more, they offer an emotional outlet. This is extremely important during addiction recovery, when you might still be learning new coping skills.
Creativity reduces stress13 and anxiety and improves overall well-being. Data shows these activities can also benefit your physical health. Subjects in several studies reported reductions in chronic pain, fatigue, and sleep problems after working on creative projects.
10. Reading Books
While it might look passive from the outside, reading is an extremely creative activity. Think about what happens in your mind when you read. You might see images in your head, draw connections to your own life, or just imagine how it feels to be somewhere else.
Experts at the National Alliance on Mental Illness (NAMI) explain that reading is “a healthy escape.”14 It lets you take a break from the stress of daily life without the negative effects of alcohol. Reading can also enrich your inner world, exposing you to new ideas and perspectives. By practicing this coping strategy, you can learn new ones at the same time.
11. Writing and Journaling
Writing—and especially journaling about your life—is a great way to process your thoughts and feelings. Studies show that writing can support recovery from alcohol addiction.15 Specifically, it can boost your self-confidence and stimulate new brain activity. If you join a writing group, it can also help you connect with other people.
Writing is an extremely accessible creative outlet. Unlike painting or crafting, you don’t need to invest in any specialized supplies. It’s also easy to keep your work private, even if you write in public places. This is a great way to explore your deepest feelings in a protected space. And if you ever want to, there are also plenty of ways to share your writing with the world.
Pouring a glass was my pause button, and then I’d have a huge spike in anxiety after heavy drinking that negates all of the benefits. Reframing how you relax is essential; you need a new off button, and there are alternatives without the hangover effect
-Amanda U.
12. Self-Care Practices
Self-care might sound like a passing trend, but there’s a reason everyone’s doing it. These small rituals can improve your relationship with yourself. You are more than the roles you play in other people’s lives. You could be the best employee, boss, parent, friend, or hiking buddy anyone has ever had—but who are you to yourself?
Simple activities, like taking a relaxing Epsom salt bath or painting your nails, can make a big difference. These practices let you give and receive love at the same time. They can also be relaxing, satisfying, and just plain fun.
There’s much more to self-care than pampering yourself. You can also think of going to therapy or eating well as forms of self-care. For many people in recovery, these activities are non-negotiable. Once you find the strategies that work best for you, look for ways to build them into your daily routine.
Friends and family can provide emotional support and hold you accountable in every phase of your healing journey. You can also ask them to invite you out to try new sober activities. If your loved ones enjoy a certain hobby, you might just like it too.
Any addiction, but especially high-functioning alcohol addiction, can interfere with your relationships. Maybe you isolated yourself to hide your addiction from your loved ones. Or maybe your close friends encourage you to keep drinking. In any case, you might have to rebuild your community during recovery. Consider joining a support group or attending a local meet-up to connect with people who share your values.
14. Engaging in Puzzles, Brain-Teasers, and Crosswords
Puzzles and brain-teasers are easy to find. You can play sudoku online, download an app like Tetris, or do a new crossword puzzle every morning. These games keep your mind engaged, helping you relax while you enjoy a simple challenge.
15. Music and Audio
Music is a powerful tool for regulating your feelings. Studies show that listening to music activates the limbic system,18 which is the part of your brain that controls emotion and memory. Different types of music have different emotional impacts, depending on the tempo, volume, and genre. You might also associate certain pieces of music with different times in your life.
When you’re first learning how to relax without alcohol, you can explore different types of music to see what works for you. Instrumental pieces or nature sounds might help you unwind. In addition to music, you might try listening to podcasts or audiobooks.
16. Aromatherapy and Scented Relaxation
It’s no secret that alcohol can be addictive. That’s partly because drinking affects all of your senses, including your emotional responses. While that may be enjoyable in the short term, alcohol abuse just isn’t sustainable.
Relaxing without alcohol can also be a full-body experience. Engaging your sense of smell can help you create a soothing environment. You could take a bath with essential oils, light a scented candle, or put a diffuser on your desk at work. Various scents also have unique emotional effects. For example, studies show that lavender decreases anxiety.19
17. Cultivating a Positive Mindset
Positive thinking can help you heal from alcohol20 abuse. But there’s a fine line between cultivating optimism and invalidating your feelings. With the right support, you can learn to strike a balance.
When you first enter treatment, it might take effort to look on the bright side. But as you continue to heal, your confidence will likely go up. You can also learn how to interrupt negative thought patterns in therapy. This becomes a positive feedback loop. As you make more progress, it often gets easier to maintain your recovery.
18. Quiet Reflection
This coping strategy is a lot like meditation, but it can be more accessible. For example, meditation can be triggering for some trauma survivors.21 And even if you love to meditate, you might not be able to use this skill while you’re driving a car.
Quietly reflecting on your own life helps you put recent events in perspective. Consider how far you’ve come in your recovery journey. What coping strategies are currently working for you, and what could use an update?
Try letting your mind wander for a set period of time—like 10 minutes, or for however long it takes you to wash the dishes. Take notes on any revelations so you can share them with your therapist. Then, bring yourself back to the present moment. This practice can offer valuable insight, but it’s important not to get lost in thinking about your past.
19. Practicing Gratitude
In certain stages of recovery, gratitude can help you sustain abstinence.22 Data shows that engaging in a regular practice of gratitude improves levels of satisfaction, optimism, and hope. It also improves sleep and reduces depressive symptoms. At first glance, the benefits seem endless.
There’s one caveat here. Researchers note that if you’re still actively abusing alcohol, a gratitude practice may not help you recover. In fact, it can have the opposite effect. According to one study, “if the client does not want to change or is ambivalent about change, a gratitude practice might affirm what is good in life while currently drinking.”
Once you start treatment, writing about gratitude23 can be extremely helpful. This practice helps you focus on positive experiences, putting more energy into the things that bring you joy. It might also help you connect with other people, especially if you decide to share your writing.
Caring for plants can also give you a sense of accomplishment. There’s nothing like eating a meal with vegetables you grew yourself. And if you join a community garden, you can use this hobby to build strong relationships.
21: Sleep-Inducing Supplements
Though alcohol can make you feel sleepy for a bit, it actually prevents you from getting good sleep. Healthier alternatives, like sleep supplements, can improve how much you sleep and the quality of it.
Supplements for sleep include melatonin, ashwagandha, valerian root, and magnesium, plus many others. Check with your doctor to ensure any of these supplements won’t interact poorly with other medications, or impact pre-existing conditions you may have.
These natural ways to relax typically aren’t addictive or harmful, meaning you can take them as long as you need.
Preparing and drinking an alcoholic drink at night can bring the same comfort as the ritual of a morning coffee. Losing this part of your life can be hard. But you can keep the ritual and all its comforts by replacing alcohol with a non-alcoholic drink.
If you live with someone else, see if they might want to join your new ritual too. This can function simultaneously as check-in time with a loved one.
These are just some of the options you can try, adapting flavors and recipes to your preferences:
Sparkling waters—try add-ins like fruit, herbs, or liquid water enhancers.
Tea, especially relaxing blends with chamomile.
Hot chocolate.
Kombucha.
Tart fruit juices, like cranberry or pomegranate juice, can replace the flavors of wine.
Non-caffeinated sodas.
Mocktails that include the ingredients of an alcoholic drink, but without the alcohol. You can also buy pre-made mocktails or 0-proof liquors.
Coloring books aren’t just for kids anymore. People of all ages can benefit from the relaxing, de-stressing qualities of coloring. Adult coloring books vary from children’s in that they’re a little more complex in their designs, and with shapes and scenes adults would find more appealing. When you’re done you can even frame the piece.
Coloring in shapes requires no artistic abilities to shade or mix colors. Simply buy a pack of markers or crayons and start filling in the lines.
24: Dabble in New Hobbies
Try as many new hobbies as you can to give yourself a collection of calming activities to alter between. Some may be more relaxing, like knitting, or require more focus and attention, like building Legos or model airplane sets. Switching between hobbies and having multiple to choose from can alleviate both boredom and stress.
Here are a few hobbies you could try to relax and wind down:
Crocheting blankets, washcloths, or making stuffed animals.
Deep cleaning.
Pottery–make yourself plates, mugs, bowls, and decorations.
Jewelry making.
Metal detecting (this also helps you spend more time in nature).
Upcycling thrifted clothes.
Embroidery.
Arranging and pressing flowers.
There are countless ways to relax without drinking. The important thing is to choose activities that resonate with you. When you genuinely enjoy what you’re doing, it becomes easier to stay present, instead of trying to escape through addiction.
Learn more about treatment at alcohol rehab centers to get the support you need in any stage of recovery.
Frequently Asked Questions About How to Relax Without Alcohol
How can I relax without alcohol?
It’s entirely possible to relax without alcohol through various methods, such as deep breathing, mindful meditation, progressive muscle relaxation, physical activities, yoga, spending time in nature, and creative outlets like art and writing.
How does engaging in creative activities help in relaxing without alcohol?
Engaging in creative activities like painting, drawing, crafting, reading, and writing offers a therapeutic outlet for emotions and stress relief. These activities help you stay positive, improve your overall well-being, and support addiction recovery by promoting self-expression and diverting your focus from alcohol.
Alcohol misuse doesn’t just affect your health and relationships—it can also have serious legal consequences. Violations like driving under the influence (DUI), public intoxication, or involvement in alcohol-related crimes, breaking the law while under the influence of alcohol can mean hefty fines, criminal records, and even jail time. Here’s what you need to know about the potential legal consequences you might face if alcohol misuse becomes a problem.
Legal Consequences of Driving Under the Influence (DUI)
Driving under the influence (DUI) occurs when you operate a vehicle with a blood alcohol concentration (BAC) over the legal limit of 0.08%. However, even if your BAC is below the limit, you can still get a DUI if alcohol affects your ability to drive safely.1
Penalties and Fines
DUIs can result in a number of penalties. Depending on the severity of the case, you might face:
Fines: DUI fines can be anywhere from several hundred to several thousand dollars.
License Suspensions: Your driver’s license could be suspended for 6 months to a year, or even longer for repeat offenses.
Vehicle Impoundment: Some DUI charges result in your car being impounded, and you’re responsible for the costs to retrieve it.
These penalties can be financially devastating, and in many cases, legal fees and insurance rate hikes only add to the burden.
Criminal Record and Imprisonment
A DUI charge goes on your criminal record. This can seriously impact your future, limiting your job prospects, affecting housing opportunities, and sometimes even making it harder to travel internationally. And depending on the severity of the offense—such as whether anyone was injured in the process—you could face jail time.
Legal Consequences of Public Intoxication
Public intoxication is also known as being “drunk in public.” If you cause “a disturbance or harm to [your]self, another person, or property” while drunk in a public place,2 you can be charged with a misdemeanor.
Penalties and Fines
If you’re caught publicly intoxicated, you may be fined. Specific penalties vary by state, but typically range from $50 to $500. The court may also require you to perform community service, especially for repeat offenses or if your behavior causes a significant public disturbance.
Arrest and Legal Proceedings
In some cases, you can also be arrested for being drunk in public. The legal process after an arrest could involve:
Time in a holding cell
Court hearings
Probation
An alcohol education program
If you’re convicted, public intoxication charges could go on your record.
Legal Consequences for Minors
For those under the legal drinking age, consuming alcohol can lead to harsh penalties, as laws are particularly strict when it comes to underage drinking. These laws are designed to protect minors from the risks associated with alcohol use.
Penalties and Fines for Minors
Minors caught drinking3 can be charged with a misdemeanor and may face fines or community service. According to the North Carolina Department of Public Safety,
A person under the age of 21 caught purchasing, attempting to purchase or possessing alcohol will be charged with a Class 1 misdemeanor. Sentencing is left to the judge’s discretion. If convicted, the Division of Motor Vehicles revokes that person’s driver’s license.
Minors caught drinking and driving4 can be arrested for a DUI, have their driver’s license suspended, and must complete a court-ordered DUI program.
Impact on Future Opportunities
In addition to immediate legal action, underage drinking can impact your life well into the future. A criminal record can affect your career opportunities, as employers often ask about legal history.5
Some of the most common alcohol-related crimes include:
Assault: Alcohol lowers inhibitions, making people with underlying aggression or violent tendencies more prone to acting on them.
Vandalism: Damaging property, such as breaking windows or defacing buildings, can be tied to alcohol misuse.
Theft: Impaired decision-making can lead to impulsive actions, like stealing something without considering the consequences.
Legal Consequences
Being convicted of an alcohol-related crime can result in fines, probation, or jail sentencing, depending on the crime.
Impact on Criminal Record
Depending on the state you live in, alcohol-related crimes may stay on your record permanently, affecting everything from your ability to secure employment to traveling outside the country. You might also face more severe penalties for repeat offenses.
Alcohol and the Workplace
Alcohol abuse doesn’t just affect your personal life; it can also have legal and professional consequences in the workplace. Many employers have strict policies on alcohol use, particularly during working hours. The United States Office of Personnel Management recommends the following best practices regarding employees caught drinking in the workplace:7
Supervisors or human resources staff should “gather any documentation of performance or conduct problems” and confront the employee.
If they’re concerned about your substance use, they may refer you to their EAP or an addiction treatment program.
They may stage an intervention.
If necessary, they can take disciplinary action.
However, this is up to your employer’s discretion.
Many employers have zero-tolerance policies regarding alcohol in the workplace. If you’re found drinking on the job or showing up intoxicated, you could be suspended or even lose your job. These rules are even stricter in safety-sensitive industries like construction or transportation, which sometimes enforce random alcohol testing.
Alcohol impairs judgment and lowers inhibitions, which for some people leads to increased aggression and abuse.
Legal Actions in Domestic Violence Cases
In cases where alcohol is linked to domestic violence, the legal consequences can be severe. Victims may seek protective orders or file charges, and offenders can face arrest, jail time, and mandatory counseling programs. Courts usually take these cases seriously, especially if alcohol is involved.
If you feel unsafe due to abuse at home, the National Domestic Violence Hotline offers 24/7, confidential support. Call (800) 799-SAFE, text “START” to 88788, or visit www.thehotline.org.
Find Help for Alcohol Addiction
Problem drinking complicates life in all kinds of ways—and it can ramp up into legal trouble before you know it. If you’re worried about the consequences of your drinking but having a hard time quitting, it may help to do so with professional support. Plenty of resources are available to help you start the work of changing your life. Search for an alcohol addiction treatment center that fits your needs and contact their admissions team today.
Frequently Asked Questions About the Legal Consequences of Alcohol Misuse
Can Alcohol Misuse Lead to Jail Time?
Yes, alcohol misuse can result in jail time, especially in cases like driving under the influence (DUI), alcohol-related assaults, or domestic violence incidents. The severity of the offense, whether it’s a first-time or repeat offense, and if injuries are involved, all influence potential jail sentences.
What Are the Legal Consequences of Public Intoxication?
Public intoxication can lead to fines, arrest, or community service. In some cases, you may face probation or be required to attend an alcohol education program. A conviction could also lead to a permanent criminal record.
What Are the Legal Penalties for Underage Drinking?
If you’re caught drinking underage, you may have to pay fines, do community service, or have your driver’s license suspended—even if driving isn’t involved. A criminal record from underage alcohol offenses can also affect future employment opportunities.
While sobriety is an important part of recovery, many experts argue that true healing involves more than just quitting substances. Connection, self-esteem, and a supportive community all play huge roles in overcoming addiction and rebuilding your life.
The Conventional View of Opposites
The Traditional Perspective
Humans tend to think of things in binaries. We might envision pairs like hot and cold, light and dark, or addiction and sobriety when we think about opposites.
If we think of addiction and sobriety as two ends of a spectrum, addiction is a lack of control over substance use, and sobriety is freedom from that dependency. In this view, it’s logical to assume that the ultimate goal in overcoming addiction is to stay sober. But the truth is, real recovery means so much more than that.
Limitations of This View
While sobriety is an important aspect of recovery, viewing it as the sole solution to addiction can be limiting. The problem with defining recovery as simply stopping substance use is that it doesn’t address other dimensions of addiction. Getting sober without addressing the deeper root causes of addiction—like unresolved trauma or other mental health conditions—leaves us vulnerable to relapse. This is why some recovery communities use the term “dry drunk” to describe someone who’s sober but still living the emotional experience of active addiction.
Recovery involves more than just abstaining from substances—it requires deep self-exploration, strengthening your self-esteem, finding purpose, and building a supportive community. By focusing only on sobriety, we may overlook other aspects of recovery and the true nature of the work that’s required to create lasting change.
The Idea of Connection as the Opposite of Addiction
Journalist Johann Hari popularized this concept in his 2015 TED Talk, reflecting on his quest to uncover what causes addiction.1 After losing a relative to a drug overdose, Hari set out to learn more about addiction. His journey took him into unexpected spaces all over the world. After talking to countless people from all walks of life, he concluded,
Almost everything we think we know about addiction is wrong. And if we start to absorb the new evidence about addiction, I think we’re going to have to change a lot more than our drug policies.
Hari began to realize that shaming people because of their addiction was “almost like the importing of the logic of the Drug War into our private lives.” Instead, he decided to take a different approach:
What I’ve tried to do now—and I can’t tell you I do it consistently and I can’t tell you it’s easy—is to say to the addicts in my life that I want to deepen the connection with them, to say to them, ‘I love you whether you’re using or you’re not. I love you, whatever state you’re in, and if you need me, I’ll come and sit with you, because I love you and I don’t want you to be alone or to feel alone.’
Connection and Addiction
While sobriety is obviously essential to recovery, it’s not the only factor. The modern recovery community is shifting to a view of recovery that makes connection the main focus. This is supported by the famous “Rat Park” study,2 in which 2 groups of rats were given a choice between regular water and water laced with cocaine or heroin. One group of rats was in a bare, lonely cage, while the other was in a park-like environment surrounded by friends, toys, and plenty of opportunities for play. To researchers’ surprise, the rats in Rat Park didn’t care for the drug-laced water at all, despite it being highly chemically addictive. The rats without social connection, however, didn’t fare so well.
This led scientists to believe that addiction has far more to do with our social environment and opportunities for healthy interaction than it does with chemical dependency. Do we feel seen, supported, and loved? If so, we may be far less likely to reach for things that make us feel less alone.
It’s widely agreed upon in the behavioral health community that our relationships are the number-one predictor of happiness.3 But as our societies modernize, we’re instead becoming increasingly isolated. Hari points out that being pushed further into the digital space is only widening the distances between us:
I’ve been talking about how disconnection is a major driver of addiction and weird to say it’s growing, because you think we’re the most connected society that’s ever been, surely. But…if you have a crisis in your life, you’ll notice something. It won’t be your Twitter followers who come to sit with you. It won’t be your Facebook friends who help you turn it round. It’ll be your flesh and blood friends who you have deep and nuanced and textured, face-to-face relationships with.
Connection in Addiction Recovery
Luckily, the recovery space equips us with plenty of guidance on the importance of relationships in recovery—and avenues for cultivating them. That’s why group therapy, sober living environments, and support groups are such an important aspect of this journey, and why healthy human connection is encouraged in every recovery program regardless of their treatment approach. Social solid connections provide the sense of belonging, purpose, and emotional well-being vital for lifelong recovery.
Redefining the Opposite of Addiction
Self-Esteem and Addiction
Self-esteem is another often overlooked but utterly essential aspect of healing. And it doesn’t just help you—it helps your whole social network.
We may have internalized the belief that being self-deprecating is helpful to others. But “if you have low self-esteem,” says Paige Alexander of Real Food Recovery, “everybody in the room is paying. If you’re operating from a place of weakness, somebody has to pay for that somewhere. Versus, if you’re operating from a place of strength, with high self-esteem and high worth,4 then you’re in a position to lift others up as well.”
How Self-Esteem Affects Addiction
Chronically low self-esteem can bring down your overall well-being. And of course, this has impacts on addiction and recovery, too. Numerous studies show a link between low self-esteem and addictive disorders.5 Someone with lower self-esteem may be less emotionally resilient, and quicker to give in to maladaptive coping strategies in challenging situations.
It’s worth noting that self-esteem and self-worth are 2 different things. While self-esteem is based on external validation and can change with your mood and circumstances, self-worth is an internal state that has more to do with your core beliefs about who you are.
Self-Worth and Recovery
The way we feel about ourselves is inherently tied to addiction. Having a clear relationship with yourself can give you a sense of safety and security that forms a solid foundation for your life in recovery.
Higher self-worth can also help you attract better relationships that support your recovery goals. We naturally gravitate toward people who mirror who we are. So as we grow in our self-worth, we naturally attract higher-quality connections.
The Role of Self-Esteem in Addiction Recovery
Understanding Self-Esteem
“Self-esteem is your overall opinion of yourself,6 and your beliefs about your abilities and limitations,” says the team at Weber State University Counseling & Psychological Services Center. It’s “shaped by your thoughts, relationships, and experiences, including those related to culture, religion, and societal status. Many beliefs you hold about yourself today reflect messages you’ve received from others over time.”
Developing a positive self-image involves challenging negative beliefs and growing your self-compassion. You can do this using several strategies:
Practice self-care: Make activities that support your physical and mental well-being—like exercise, mindfulness meditation, and hobbies—a normal part of your routine.
Celebrate achievements: It’s easy to get so focused on the steps ahead of us that we forget to look back and see how far we’ve come. Give yourself credit for all the work you’ve done, and remember to celebrate your wins, no matter how small.
Surround yourself with support: Build strong relationships with supportive people who make you feel loved and uplifted. Avoid toxic relationships, which invariably erode your self-esteem.
Challenge negative thoughts: Learn to challenge negative beliefs about yourself and replace them with more positive, realistic ones. Cognitive behavioral therapy (CBT) can help you do this.
Seek professional help: A therapist can give you the guidance and tools you need to start rebuilding your self-esteem and address any emotional blocks that are getting in the way.
Emotional Distress and Addictive Behaviors
Low self-esteem often goes hand-in-hand with emotional distress. When you feel inadequate or unworthy, you might turn to substances as a way to cope with your feelings. Addressing underlying emotional issues and building self-esteem can help you shift away from old patterns and develop healthier coping mechanisms in their place.
The Connection Between Self-Perception and Addiction
Self-Perception’s Impact on Behavior
Self-perception, or how we view ourselves, significantly influences our choices and actions. Negative self-perception can increase vulnerability to addiction. If you perceive yourself as inadequate or unworthy, you may be more likely to engage in self-destructive behaviors—including substance abuse—as a way to cope with your emotions.
Shifting Self-Perception to Aid Recovery
Challenging your negative self-perception is important work in recovery. Cultivating a more positive self-image puts the focus back on your personal strengths and keeps you resilient in the face of life’s inevitable challenges. Here are some strategies you might explore for shifting self-perception:
Practice self-compassion: Treat yourself with kindness and understanding, recognizing that everyone makes mistakes.
Challenge negative beliefs: Identify and challenge negative thoughts about yourself. Replace them with more positive and realistic perspectives.
Focus on strengths: Acknowledge your strengths and positive qualities. This can help shift your focus from perceived weaknesses to areas of growth.
Set realistic goals: Establish achievable goals and celebrate your progress, no matter how small. This helps build a sense of accomplishment and boosts self-esteem.
Seek support: Surround yourself with supportive individuals who believe in you and encourage your growth.
Strategies for Cultivating Self-Esteem
Affirmations and Positive Self-Talk
Changing your life starts with changing the way you speak to yourself and see the world—and affirmations can help you do just that. By repeating affirmations daily, you can retrain your brain to focus on the positives.
This is especially helpful when you do it repeatedly. Neuroplasticity, the brain’s ability to change itself by forming new neural connections, requires repetition. Just as addiction “wires” the brain in negative ways, we also have the power to rewire our brain in positive ways. That’s why the AA slogan “nothing changes if nothing changes” holds true.
“If you want to put gas on the fire,” says Mindset Mentor Rob Dial, combine your affirmations with visualization.8 Your brain can’t tell the difference between something that’s actually happening and something you’re visualizing—and you can use that to your advantage. “You’re not just telling your brain,” says Dial. “You’re actually showing your brain what you want.”
Setting Achievable Goals
While setting overly large or complex goals can overwhelm you in early recovery, setting and achieving small goals boosts your confidence and self-esteem. Start with manageable goals and gradually increase the level of difficulty as you progress. And remember to celebrate your successes to reinforce your positive direction.
Seeking Support and Counseling
If you’re struggling to build self-esteem on your own, it’s a great idea to get outside help. Counselors and therapists are specially trained to give you the guidance, tools, and strategies you need to help you develop a healthier self-perception. Counseling can also help address underlying mental health conditions that might be contributing to low self-esteem.
The Transformation Through Self-Discovery
Self-Discovery in Recovery
Addiction recovery requires a deep dive into our inner world to rediscover and change our relationship with ourselves. Understanding what’s important to you—your values, passions, and personal strengths—can help you rebuild your self-esteem and find your purpose in life.
Embracing Change
The recovery journey is one of embracing the change that leads to personal growth. By exploring new ways of being and responding to situations, we become more skillful at navigating life. Embracing change helps us break free from old behavioral patterns and live authentic lives that are truly aligned with our values.
Embracing Self-Esteem as the Key to Recovery
Getting sober is the first step in recovery, but it’s not the whole story. Recovery is a lifelong process of improving your relationship with yourself, others, and the world around you. And it’s a powerful act of love.
So what is the opposite of addiction? As Hari says,
The core of that message—you’re not alone, we love you—has to be at every level of how we respond to addicts, socially, politically, and individually. For 100 years now, we’ve been singing war songs about addicts. I think all along we should have been singing love songs to them, because the opposite of addiction is not sobriety. The opposite of addiction is connection.
Seeking Professional Help
Addiction is an overpowering experience, and breaking out of it often requires professional support. A comprehensive rehab program can help you get sober, address the underlying causes of your addiction, and connect with others on the same path. Search addiction treatment centers by price, location, specializations, and more, and reach out to their admissions team to get started on your journey today.
Drinking alcohol can seriously affect your physical and mental health. From liver damage and heart problems to a higher risk of depression and anxiety, this alcohol can truly take a toll on your well-being. The good news is that quitting alcohol can set you on a path to better physical and mental health, stronger relationships, and a greater sense of control over your life.
1. Improved Physical Health
One of the first things you might notice when you quit alcohol is how much better you feel physically. Your liver, which works hard to filter toxins from your body, is especially vulnerable to alcohol-induced damage. As soon as you stop drinking alcohol, it starts repairing itself. According to medical researchers:
Even after years of heavy alcohol use, the liver has a remarkable regenerative capacity1 and, following alcohol removal, can recover a significant portion of its original mass and function.
This lowers your chances of liver diseases like cirrhosis and fatty liver. And it’s not just your liver—other organs get a break, too. Your heart health improves as your circulation and blood pressure normalize, reducing your risk of heart disease. Even your immune system gets stronger, helping you fight off infections more easily.
2. Better Mental Health
Cutting out alcohol can also do wonders for your mental health. Alcohol imbalances your brain chemistry,2 which can cause conditions like depression, anxiety, or irritability. When you stop drinking, your brain starts to recalibrate, making your moods more stable. You’ll likely find it easier to handle emotions and stress—and with better sleep, your cognitive function and emotional regulation improve. Over time, this leads to higher self-esteem, a brighter outlook on life, and an overall sense of well-being.
3. Enhanced Sleep Quality
While it might make you sleepy at first, alcohol actually disrupts your sleep patterns—especially the deep, restorative REM sleep. When you quit, your body can reset its natural sleep cycle, leading to more restful and uninterrupted sleep. This improvement in sleep helps your body and mind recharge, boosts your immune system, sharpens cognitive function, and leaves you feeling less fatigued during the day. Better sleep can quickly improve your energy and mood, making it one of the most immediately noticeable effects of quitting alcohol.
4. Weight Loss
If losing weight is your goal, quitting alcohol can definitely help—numerous studies show a link between heavy drinking and weight gain.3 That’s because alcoholic beverages are packed with empty calories that offer no nutritional value. When you stop drinking, you naturally consume fewer of these extra calories, which can lead to gradual weight loss, especially if paired with a healthy diet and regular exercise. Alcohol also interferes with your metabolism, so without it, your body can burn fat and absorb nutrients more efficiently. You may also notice less bloating and water retention. While the number on the scale isn’t a sole indicator of health, if you’ve gained unnatural weight due to your drinking habits, the health benefits of quitting alcohol are cause for celebration.
5. Increased Productivity
Another benefit of quitting alcohol is a big boost in productivity. Without the effects of alcohol clouding your brain, you’ll likely find it easier to focus, stay organized, and complete tasks both at work and at home. Alcohol can make it harder to think clearly.4 But once you quit, your brain starts to work more efficiently. With a clearer mind and better energy, you can get things done more effectively and feel more satisfied with your accomplishments.
6. Improved Relationships
Quitting alcohol can have a hugely positive impact on your relationships. Alcohol misuse often strains relationships5 as it causes misunderstandings, conflicts, and emotional distance. But when you stop drinking and your moods stabilize, you’re able to be more present and emotionally available.
You’ll likely notice improvements in how you communicate—without alcohol affecting your mood or judgment, you can listen better, express yourself more clearly, and handle conflicts in a healthier way. Your loved ones will appreciate the positive changes.
7. Financial Savings
Let’s face it—drinking is expensive. Whether you’re buying drinks at the bar to stocking up at home, the costs add up quickly. When you quit alcohol, you’ll notice immediately how much money you’re saving. And it’s not just about the drinks—you’re also less likely to spend money on things like late-night takeout or face unexpected costs, like medical bills or legal fees, tied to drinking. You can put the money you save toward important financial goals like paying off debt, building savings, or making meaningful purchases, giving yourself the gift of a more secure financial future.
8. Boosted Self-Esteem
Alcohol might give you a false sense of confidence in the short-term—but in the long run, it lowers self-esteem. Drinking too much can cause you to say or do things you regret, leaving you feeling embarrassed and ashamed. When you quit alcohol, you regain control over your actions and choices, which can help restore your confidence. You’ll feel more present and genuine in social contexts without relying on alcohol. Plus, as you see improvements in your health and well-being, your self-esteem naturally grows, empowering you to tackle challenges with confidence.
9. Better Immune System
Improved immunity is an important long-term benefit of not drinking alcohol. Alcohol weakens your body’s ability to fight off infections6 by disrupting the production of white blood cells. When you stop drinking, your immune system can recover and become more effective at protecting you from colds, flu, and other illnesses. Over time, you’ll notice fewer sick days and a stronger ability to heal.
10. Reduced Risk of Accidents
Alcohol affects your judgment, coordination, and reaction time, which increases the risk of accidents. Quitting alcohol reduces your risk of:
Car accidents: Alcohol is a leading cause of car crashes, resulting in injuries and fatalities.
Falls: Alcohol affects balance and coordination, making falls more likely, especially among older adults.
Workplace accidents: Impaired judgment and decreased motor skills can lead to accidents in the workplace.
By removing alcohol from the equation, you’re giving yourself a safer, more stable life.
Find an Alcohol Treatment Center
If you’re considering quitting alcohol and want support along the way, plenty of support is available. Whether you’re looking for professional guidance or a community to help you stay on track, the help you need is just a click away. Explore alcohol addiction treatment centers to find the right program for you and get started on your journey to a healthier, happier life.
Frequently Asked Questions About the Benefits of Quitting Alcohol
How does quitting alcohol improve physical health?
Quitting alcohol significantly improves physical health—it improves your liver function, heart health, immune system, and more. It reduces the risk of chronic conditions like liver disease, high blood pressure, and cardiovascular problems, allowing your body to heal and function more efficiently.
Can quitting alcohol help you sleep better?
Yes, quitting alcohol helps restore natural sleep cycles. Alcohol disrupts REM sleep, which lowers the quality of your rest. By quitting, your body can re-establish its regular sleep patterns. That means more restorative, uninterrupted sleep, better energy levels, and improved cognitive function throughout the day.
Does quitting alcohol save you money?
Absolutely. Alcohol is expensive, and quitting can save you a lot of money you may not even realize you’re spending. Beyond the cost of the drinks themselves, you’ll avoid expenses related to healthcare, legal issues, and impulsive purchases. You can use your savings to pay off debt, build savings, or invest in meaningful experiences.
College is where you start new things—new classes, new friendships, new relationships, new jobs, and, for some, drugs and addiction. Many young adults experiment with substances in high school or college, which can lead to more intense use in college; potentially, addiction.
College students tend to use drugs most accessible to them. We’ll cover the 7 most common drugs used in college, emerging trends, and how students can find treatment.
Alcohol: The Top Contender
Alcohol ranks #1 as the top-used drug in college1, with well over half of students reporting they drink. It’s easily accessible, cheap, and found outside class in most (if not all) social settings. College parties and campus Greek culture notoriously include alcohol, often consumed in excess by students with a low tolerance.
Parties are a regular part of college culture, occurring on game days, weekends, and… spontaneously. Roommates may drink together on non-party days or go to bars after class. Alcohol is seen as celebratory and a catalyst for meeting friends and garnering social connections. Many students struggle to avoid it, even if they’d like to or hadn’t planned on making alcohol a cornerstone of their college experience.
College students might turn to alcohol for a night out with friends or use marijuana to relax and unwind. Much like alcohol, marijuana is readily accessible on most campuses, regardless of its legal status in the state.
Students may smoke weed to relax after class, to socialize with peers, or because they feel an intense urge to take it. This often signifies an addiction.
Weed use can be more challenging to conceal, since it leaves a distinct odor.
Prescription Pills: A Double-Edged Sword
When used as prescribed, prescription pills can help students navigate chronic pain and mental health conditions like attention deficit hyperactivity disorder (ADHD). College students can also use these medications recreationally.
Use of Prescription Painkillers
Doctors often prescribe opioids for severe pain, typically after a surgery or for conditions like cancer. As an opioid, these medications can also trigger a flood of dopamine2 and sense of wellbeing (especially when not used as prescribed), which reinforces the action. Some college students seek out this effect even after their prescription runs out, or they’re no longer in pain.
Illegal opioids can contain fentanyl, which is a synthetic opioid 50x stronger than heroin3. More college campuses are including Naloxone kits to help students reverse an overdose to opioids or fentanyl. But the best way to avoid the risk is only taking prescribed medications as prescribed.
Study Drugs
A grade can determine a lot—if you get accepted into a competitive program, if you meet requirements for a scholarship, and the quality of future jobs. Many college students also want good grades for their own sense of accomplishment. Achieving A after A isn’t easy, which is why some college students (around 4%) reach for study drugs.
A student taking one of these medications would likely have a prescription. It becomes a study drug when they don’t have a prescription or don’t take the drug as prescribed (like doubling their dose or taking extra when they have an exam).
Stimulants: Enhancing Focus or Creating Dependence?
The occasional use of a study drug, like once or twice before midterms, can be a regular practice for some college students. Those with heavy course loads or challenging classes, like pre-med or pre-law students, may feel particularly overwhelmed getting through school on their own strength. They can become reliant, and then addicted, to illicit or prescription stimulants like meth and Adderall.
Some students may turn to caffeine, which is cheaper and more accessible than stimulants. They may take caffeine pills or regularly consume energy drinks. These pills and drinks can have 150-300 milligrams of caffeine each. The recommended daily limit is 400 milligrams, though one person might be more sensitive to caffeine than another. Drinking 3+ energy drinks a day, or having 3+ caffeine pills, puts a student at 450-900mg of caffeine. These high levels of caffeine can lead to heart issues5 and, rarely, death.
Cocaine: The Party Drug of Choice
Media still depicts cocaine as a “luxury” drug used by professionals and rich partygoers. College students’ attitude towards cocaine has become more positive6, leading to more experimentations and mimicking cocaine’s use as portrayed in media.
Cocaine is a stimulant, causing a sense of euphoria and the ability to ‘let loose,’ which students might find appealing at a party—especially when it’s seen as the cool thing to do. But this can lead to addiction and health consequences, along with poor academic performance.
Ecstasy: The Allure of Raves and Euphoria
Ecstasy is a stimulant that can have psychedelic effects, which is why some college students use it at raves and parties for a more ‘trippy’ experience. Ecstasy often goes by the name Molly. It causes a strong feeling of euphoria and inhibition, but taking too much, too often can lead to addiction and other side effects.
Ecstasy use correlates to dehydration and serotonin syndrome7, which happens when drugs or prescribed medications add too much additional serotonin. Young, thrill-seeking college students may be especially at-risk of taking too much ecstasy and becoming dangerously dehydrated, addicted, or sick from serotonin syndrome.
Cannabis vapes often have flavoring too, and offer greater convenience compared to smoking a bong or blunt. Students may find this component especially beneficial, but it makes the likelihood of regular use and addiction, plus negative health effects, much higher.
Students can vape other drugs too, including synthetic drugs.
Synthetic Drugs
Synthetic drugs and designer drugs mimic ‘pure’ drugs with natural origins. For example, fentanyl is a synthetic opioid whose natural origin is the opium poppy plant. Synthetic marijuana, or synthetic cannabinoids, mimic the effects of the marijuana plant.
Some synthetic drugs come from clandestine labs and undergo zero quality control or testing. Manufacturers may market them as ‘supplements’ that are ‘not intended for human consumption.’ College students may purchase and take these drugs not knowing their addictive potential, or how they interact with other substances.
Factors Influencing Drug Use: Peer Pressure and Stress
A theme of stress and a desire to connect with others emerges throughout the college experience. Add in a greater tendency for experimentation and thrill-seeking, and you capture more of the landscape for college students and young adults.
Many students face extreme academic pressures and stress, which can lead to mental health conditions like depression and anxiety. Some students alleviate symptoms by chemically altering their state of mind. For example, a study on college students who vape8 reported a top reason was to “improve depression.”
Without effective on-campus support, students may turn to substances to manage stress. College campuses can help by improving access to their counseling services and educating students on the risks of substance use, and what to do if they need help.
Consequences of Substance Use: Health Risks and Academic Impact
Substance use in college can lead to poor academic performance, below-average grades, lost scholarships, and expulsion. Many colleges have guidelines on substance use and documented consequences, especially as it relates to performance-boosting drugs.
Students also risk health consequences from substance use, including
Uncomfortable withdrawal symptoms
Higher risk of cancer from the carcinogens found in nicotine
Lung and cardiovascular diseases
Skin lesions
Dehydration
Weight loss
Addiction
Organ damage/failure
Treatment Options and Recovery Resources
Campus Resources
College students have a myriad of recovery resources available to fit their needs. For example, many college campuses offer free or discounted mental health care. Most campuses also have infirmaries that can assess a student’s physical health and recommend the next steps in their care. These clinics can also distribute medications and treat wounds.
Importantly, more colleges now have Naloxone kits available throughout campus. This means you have better access to the overdose-reversing medication Naloxone, which is easy to use and effective. If you notice signs of an overdose, including shallow breathing, blue lips, and unconsciousness, call 911 and administer Naloxone as soon as you can.
Off-Campus Treatment
College students can access off-campus recovery resources via public transit, their own car, carpooling, or by using virtual services. Off-campus treatment includes
Residential rehabs, where patients live at a treatment center for 28+ days and receive intensive treatment. Some centers, especially ones specifically for college-aged patients, allow time for schoolwork and attending classes online.
Outpatient care, including day treatment (most intensive), intensive outpatient, and general outpatient (least intensive). These structured programs offer robust care with the flexibility students often need to continue attending school.
College offers a uniquely formative and memorable experience for students. Substances can add dangers and hurdles, but by using available resources, students can find the support they need for a comprehensive recovery.
Addiction often follows a cycle with distinct stages. It’s repetitive in nature since the act of taking addictive drugs releases dopamine, which reinforces the behavior—causing repetition.
As this cycle repeats, the likelihood of addiction grows until it’s realized. Thankfully, treatment works at each stage, whether you’ve just started or have been in active addiction for years.
Stages of The Addiction Cycle
The stages of addiction typically involve initiating substance use, developing dependence, and eventually becoming addicted. This cycle can repeat through relapses, but it can also be broken with the proper support and intervention.
1: Initial Use
Your first time taking a substance counts as the initial use. This could be a beer on your 21st birthday or marijuana between classes in high school. You may consciously decide to take the substance or initiate it due to external factors like peer pressure and a desire to connect with others.
2: Regular Substance Use
After the first use, you may come back to the substance occasionally. These occasional uses can then become a regular part of your routine, like drinking every day after work instead of just during social events.
You may start to plan your day around substance use or start canceling plans that might keep you from it.
Physical dependence shows when you feel sick without taking the substance. Your body starts using the substance to meet a sense of homeostasis, and if you stop taking it, you’ll likely feel sick. In particular, opioids can make you feel highly unwell if you stop taking them4 without a professional detox. Alcohol withdrawals5 can lead to tremors, hallucinations, and seizures.
5: Full-Blown Addiction
At this final stage, substance use fully dominates life. It becomes all you think about and what you feel you need to function. Along with feeling physically sick without it, you’ll experience cravings and urges to use the substance. Obtaining and taking more becomes as necessary as eating or sleeping, especially since addiction affects your judgment and decision-making skills3.
People in stage five may show signs of addiction in other areas of life, like having financial issues, losing their job, and having trouble with their relationships.
The Role of Relapse in the Addiction Cycle
Relapses can trigger the start of another addiction cycle. They can also happen between stages, like tolerance development and dependence formation, when someone tries to stop their use but starts again.
For example, if you’ve been sober a few weeks but meet a friend at a bar you used to go to, the environment could trigger an intense urge to drink that leads to relapse. Overwhelming stress or sadness can also lead to relapse as someone reaches for their old coping tool.
Relapse as a Learning Opportunity
Sometimes, you don’t know about a trigger until it happens. For example, you might unexpectedly realize scenes of drinking or drug use in a movie trigger an urge to take the substance, even though the depiction isn’t real. You might leave the theater feeling frustrated, uncomfortable, and disappointed in yourself—but you shouldn’t.
Now you know to avoid those types of movies. Even if the trigger led to a relapse, you’ve still gained a tool for your future recovery and sobriety. You gain the same learning opportunity from any relapse, regardless of its cause or trigger.
Preventing Relapse
Most people’s ideal recovery journey doesn’t include relapsing. It’s okay if it happens, but it’s also something you can proactively work to prevent. You may practice these skills in professional treatment, like joining a relapse prevention group in rehab. Therapy can teach you how to regulate your emotions and how you respond to them. You can also keep a few strategies in hand to mitigate a relapse before it happens.
Learn a few grounding techniques to distance yourself from the negative emotions caused by a trigger. Here are some examples:
Box breathing. Breathe in for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds until you feel your mind and body calm.
Urge surfing. This practice teaches you to “ride the wave” of an urge, showing you you’re capable of getting through them.
Progressive muscle relaxation. You’ll start by tensing your muscles, holding the tension, then relaxing them. People often work from their toes to their head, tensing and relaxing before moving to the next muscle group, but you can take any direction.
Write down the trigger and how it made you feel. For example, you might say, I went out for dinner with a friend and I kept smelling the wine at the table next to us. I really wanted some and felt angry that I can’t anymore.
Stay connected to professional support. Maintain regular contact with a therapist, counselor, or mentor.
Attend peer meetings focused on recovery, like the Alcoholics Anonymous (AA) meetings of the 12 Steps or secular SMART Recovery groups.
Stay mindful of your emotional landscape. Stressors at work, relationship conflicts, or big decisions can quickly build up and become overwhelming, even if they happen in the background. Being mindful of your emotions can help you know when you need to practice self-care or seek professional help.
Understanding the Signs and Symptoms of Addiction
Knowing how addiction looks is a key step to finding treatment—and recovery. You can look for these signs in someone you love or in yourself.
Identifying Initial Use Signs
Someone who’s started using substances may show signs of inebriation, like stumbling when they walk, slurring their words, or seeming spaced out. Hiding and spending more time alone can be a sign too, as this would keep other loved ones from noticing some of the more obvious signs.
You might notice your loved one going to bars more frequently or attending parties with drinking or drug use. As another example, maybe your spouse starts having a glass of wine every night after trying some at a restaurant.
Recognizing Symptoms of Escalating Use
As use escalates, you’ll likely notice signs like these:
They’re around less, spending more time procuring substances and taking them. Young adults especially may spend more and more evenings at parties or bars.
Acting secretive or making excuses for why they’re having more of the substance. For example, they might try to subtly refill their wine glass and, when caught, give an excuse as to why.
They start struggling with money, spending considerably less on their usual purchases or voicing their worries about paying bills.
Signs of Tolerance and Dependence
As someone’s substance use increases, so does their tolerance and physical dependence on the substance. Signs of this happening often include consuming more of the substance; more enough for you to notice. For example, one glass of wine might turn into one and a half, and then two in a relatively short amount of time. They may seem the same after two glasses as they did after one—that’s because their tolerance increased.
You might also notice they seem distracted and uncomfortable if they don’t have the substance regularly. As their dependence on it grows, they can feel sick, irritable, and unfocused until they have more.
Indicators of Addiction
Once the cycle reaches the addiction phase, you’ll likely notice all the signs from before grow in intensity. For example,
They spend more time away to find and take their substance and come down from its effects.
Their struggles become more pronounced—money worries turn into missed payments and evictions. Trouble prioritizing work responsibilities deepens to job loss and unemployment.
Their friend group changes, likely to include others who use the substance and can connect them to more of it.
What may stick out most is this: they keep using despite consequences to themselves and others. They lose control of their ability to stop. Their reward system has rewired, combining with their physical dependency to create an overwhelming need for the substance.
Triggers That Contribute to Addiction
Addiction doesn’t happen on a whim. It’s often triggered by something, like the environment you live in, stressors, and mental health conditions.
Environmental Triggers
Where and how you grow up can contribute to addiction. If your environment gives you easy access to substances, is highly stressful, or includes others who use substances (and encourage or pressure you to, too), you’re more likely to develop an addiction.
Emotional Triggers
Mental health conditions, stress, and grief can all trigger the need for soothing and distraction. Drugs and alcohol can serve as a tool for self-medication, providing temporary relief from symptoms of depression, anxiety, trauma, and others.
Social Influences
Substance use and addiction can become normalized by your social circle and culture. If everyone around you, whether friends or family, uses substances and struggles with addiction, you’re more likely to as well7. These influences can start the first stage of the cycle: initial use. When substance use is normalized and even a way you bond with others, it can progress through the 5 stages more quickly.
Treatment Strategies for the Addiction Cycle
You can break out of the addiction cycle at any stage. Professional treatment aims to treat both the physical and emotional aspects of addiction, helping you detox safely and process the underlying causes for addiction.
Detoxification Approaches
Detox is often the first step in addiction treatment. It’s the medical process of removing drugs and toxins from your body and bringing it back to homeostasis. Detox professionals may use medication-assisted treatment (MAT) to make the detox process safer and more comfortable.
Many rehabs offer detox as part of their residential programs, or you can detox at a hospital. Once your body is free of toxic substances, you can begin the emotional side of healing.
Therapeutic Interventions
Therapy addresses the root cause of addiction in 1:1, group, or family settings. Your therapist will work with you to uncover how your addiction developed and what purpose it serves in your life. Together, you’ll begin to heal past wounds and learn coping tools to use in the future. Common therapies for addiction include
Cognitive behavioral therapy (CBT), which teaches you to catch and correct untrue thoughts or beliefs before they lead to distress. You’ll learn to challenge unhelpful beliefs and black-and-white thinking that can make you feel worse.
Dialectical behavioral therapy (DBT) reflects CBT in some ways, but differs in how you respond to emotions and the beliefs you have. It focuses on validating your emotions and experiences and altering how you react to them—like going for a run instead of drinking.
Eye movement desensitization and reprocessing (EMDR) helps heal trauma and lower the effects of post-traumatic stress disorder (PTSD). EMDR uses eye-tracking as you recount (verbally or in your head) what happened to you. By following an object back and forth and busying your mind, the memories lose their emotional impact and can be easier to process in just a few sessions.
Individual therapy happens with just you and your therapist. You may learn a variety of skills from CBT, DBT, and other approaches during your sessions. You’ll likely explore key issues and develop coping strategies to use once you’re out of treatment.
Group therapy can also use skills specific to CBT or DBT, but in a group setting. For example, you may learn a new way to manage a negative emotion and then practice it with others in your group through an imaginary scenario.
Aftercare and Support Systems
Aftercare contributes to an effective recovery journey8. It supports your recovery after you leave more intensive treatment, like residential rehab. Aftercare can include sober living, ongoing therapy sessions, and continued contact with staff from your treatment center. Many rehabs also have strong alumni communities with events, 12-Step groups, and more to keep patients connected and supported long after they leave treatment.
Importance of Prevention and Early Intervention
Early intervention can be one of the most effective forms of ‘treatment,’ but preventing substance use altogether offers the greatest crop of benefits. Here’s how that can happen.
Preventing Initial Use
Education on addiction and the risks of substance use can encourage people to not take substances in the first place. Open discussions on addiction, especially with children, can teach the realities of substance use. When people know more about it, they can make informed decisions about their use.
Early Intervention Techniques
The earlier an intervention happens, the less likely substance use is to cause addiction8. Studies have shown early interventions from people like doctors, nurses, or counselors during routine appointments can “educate and motivate many individuals who are misusing substances to understand and acknowledge their risky behavior and to reduce their substance use.”
Loved ones can also intervene early and motivate change. This could look like a casual conversation, or something more structured and planned. It depends on your situation and how far their use has progressed.
Breaking The Addiction Cycle
The addiction cycle isn’t a vortex whirlpool-ing you to despair. It can be broken at any point, no matter how many times you’ve spun through it or how long you’ve been spinning. Early intervention, professional addiction treatment, and relapse-prevention strategies offering a mooring line of hope. You can connect with addiction treatment providers on Recovery.com, comparing prices, amenities, treatment services, and more to find the best treatment for you.
Griffin House is a talented singer-songwriter who draws from his personal journey through addiction and recovery to create music that inspires and uplifts others on their own path to healing. We were excited to talk with him and record his episode on the Recovery.com podcast, where you’ll hear how he initially pursued recovery, went back to drinking, and became sober again…and how he navigates a new life in recovery.
Listen to Griffin’s episode here, and hear stories from our past guests!
Initial Draw into Music
Griffin tried singing for the first time in a high school play and playing guitar with friends at his college dorm. Performing and turning his creativity into music others can enjoy altered his dreams and motivations. Griffin pursued a career in music instead of golf, which he played until college. He joined a band there and eventually made his own record, selling CDs out of his backpack and playing local shows.
Griffin moved to Nashville 6 months after graduating college and caught “a big break,” leading to a record deal with Island Def Jam Records. Griffin reflects,
“…I was kind of a beginner with beginner’s luck. I just always loved music and could never imagine that I could do it for a living way back when I was playing golf in high school. But, sometimes life takes some crazy turns and I’ve been doing it for 20, 25 years now.”
…And The Pull of Alcohol
Griffin’s family drank often, incorporating alcohol into day-to-day life and normalizing drinking. Griffin notes, “…it seemed to always be around.” He noticed right away how he seemed to react to it differently. Soon, he began drinking heavily and felt the impacts on his life. Griffin says,
“By the time I was in my mid 20s I realized that it was causing problems in my life and I needed to do something about it.”
Griffin called a hotline for help and then attended his first Alcoholics Anonymous (AA) meeting, attending regularly for about 3 months. Then Griffin spent more time on the road, playing music, and eventually starting drinking again for several years. He got married, had kids, but soon realized he wanted to be a different kind of dad.
Recommitting to Recovery
Griffin decided to drink again several years after the birth of his daughters. He credits this change to wanting to be a better, more present dad for them. He says,
“I realized, wow, I don’t want my kids’ memories of me to be drunk… I want to be present for them. I want them to have a dad who is not addicted to a substance. And that was highly motivating for me as well, to just get back to where I knew I could be.”
Griffin recommitted to his recovery, returning to AA meetings and staying abstinent from alcohol, which he still is to this day. He’s continued to write and perform music, using his experiences with addiction and recovery to craft songs and fuel his creative expressions.
Griffin also helps others on their journey to recovery. He recounts how getting sober once ostracized him; now, others are coming to him asking for guidance. Griffin also keeps connected to his local recovery community through continued AA meetings and events. He’s a gift to others in many ways, whether through the strums of his guitar or the support he extends to others. We’re grateful Griffin joined us! Listen to his episode here and find stories from other guests.
Can a couple of acronyms help you recover from addiction and mental health conditions? They can, and they’ve been doing it for decades.
Here’s what they mean: IOP is intensive outpatient program; PHP is partial hospitalization program. They’re both outpatient programs and primarily differ in intensity levels and time requirements. Depending on your treatment needs, one may be more effective and convenient.
We’ll explore the differences between IOP and PHP and highlight their benefits to help you decide on your care.
Understanding Intensive Outpatient Programs (IOP)
IOPs serve those who don’t need 24/7 care or detox1 for their recovery needs. They typically last 1-3 months with 3+ sessions weekly. Each session lasts a couple of hours and often includes therapy, psychoeducation, and other structured activities to keep you well connected to peer and professional support. You’ll likely receive 1:1 and group therapy; some IOPs offer family therapy too. IOPs also focus on practical tools for recovery, like relapse prevention, building coping tools, and how to navigate triggers.
You can go to IOP as a standalone treatment or as a step-down from residential care, which provides 24/7 monitoring and detox services. IOPs provide structure, community, and the continued treatment that can be vital to long-term recovery. Some programs require continuous drug testing, others don’t. Check with the program you have in mind to see what their participation requirements are.
People in IOPs can work or go to school, since sessions can occur in the morning, afternoons, or evenings, depending on the program’s availability.
Exploring Partial Hospitalization Programs (PHP)
PHPs are more intensive than IOPs, but still an outpatient program. You can expect to attend treatment for 5-6 days a week, usually for 5+ hours at a time. PHPs focus on skill-building and honing coping tools through group and 1:1 therapy, plus educational sessions to grow your knowledge of addiction and mental health.
PHPs mimic residential treatment in their intensity, but with the ability to go home after treatment. They’re a great bridge between residential treatment and lower levels of outpatient care, like IOP, or patients can join them as a stand-alone treatment. PHPs often address both substance use disorders and mental health conditions; they may focus on one or the other, or each as a dual-diagnosis.
Those in PHP may have time for part-time jobs, but can expect to spend most of their day in treatment. PHP is commonly called day treatment to highlight this.
Key Differences Between IOP and PHP
PHP is more intensive than IOP. It will likely have a structured day-to-day schedule, similar to residential treatment. IOP primarily offers group therapy with less oversight and structure from staff. Its flexibility generally allows you to pick when you attend treatment, like in the morning, afternoon, or evening, whereas PHP is an all-day commitment.
Because it’s more intensive, PHP typically costs more than IOP. It can better serve someone experiencing severe symptoms of addiction and mental illness with its structure and therapeutic variability.
Someone with more manageable symptoms and recovery experience would likely find an IOP more beneficial and relevant to their needs. They still need support and treatment, but not as structured or intensive as a PHP.
Factors Influencing Treatment Choice
Several factors can help you choose between an IOP or a PHP, like
The severity of your condition. How strong of an impact does it have on your day-to-day life?
The safety and support of your home environment. Is it conducive to your recovery?
Your time availability and other personal demands. Do you need to work or take care of children?
Costs and insurance coverage. How important is cost, and will your insurance be able to cover the program?
For example, if you have a severe mental illness or substance use disorder, an unsafe home environment, and struggle to navigate your symptoms on your own, PHP would be a good option for you. PHP can be an even better fit if your insurance covers the program and you have work flexibility (either taking a leave or working 1-2 days weekly).
If your symptoms are more manageable, you feel supported at home, and more confident in your ability to navigate day-to-day life without relapsing, IOP could be a better option. This is especially true if you have less funding available for your care and less time to spend outside work and personal obligations.
Considerations for Dual Diagnosis and Co-Occurring Disorders
Due to their less intensive nature, not every IOP or PHP will focus on mental health conditions as a core component of substance use. They may concentrate solely on relapse prevention skills, addiction education, and learning how to navigate triggers. There’s overlap for mental health recovery, but not a precise focus.
Plenty of IOPs and PHPs do offer either core or co-occurring mental health treatment. They’ll discuss how mental health conditions contribute to or cause addiction, and how managing your mental health can improve your addiction recovery. You may learn more about prescription medications for mental health (like antidepressants), self-care strategies, and habits for keeping your mind and body healthy.
Studies found outpatient services like IOP and PHP can even have the same level of effectiveness as residential care1; effectiveness meaning sustained sobriety and reduced symptoms. While IOPs and PHPs won’t fit everyone’s needs and preferences, they offer a hopeful, effective alternative to residential treatment and the time and monetary commitments that come with it.
Choosing The Right Treatment Program
Choosing an IOP vs PHP is a decision made by you and whomever you count on for support. This could be your primary care physician, therapist, work mentor, parent, sibling, or friend.
Reflect on these questions as you make your decision:
Do you feel sick if you don’t take your substance daily, or even hourly? If so, you most likely need professional detox services. Here’s how to prepare and what to expect.
Does your home environment feel safe and supportive of your recovery?
Are triggers making it a daily challenge not to use substances, and making you feel nervous you’ll relapse or experience worse symptoms?
How comfortable do you feel with your ability to handle stress and negative emotions without turning to substance use? Could your coping skills be improved?
If your symptoms feel manageable without residential care, how much time can you realistically allocate to treatment—when seeing it as the priority it is?
What matters most to you about treatment—staff interactions, peer support, medical treatment?
You can also note the specific offerings, amenities, and practical factors of the programs they have in mind. What’s their approach to recovery? Do they solely use 12-Step principles? How will the environment look and feel? Are there any groups specific to your demographic?
Keep notes on what you find and see which program feels like the best fit for you. Remember that either option is a step towards recovery—positive, brave, and uniquely yours. You can use Recovery.com to find an IOP or PHP that fits your needs.
If this is a question that you have asked yourself, then you may have an unhealthy relationship with alcohol.
Alcohol dependence can appear differently in everyone. The stereotype of an alcoholic as unemployed and disheveled is just that: a stereotype. Someone struggling with alcohol consumption can have healthy relationships, a successful career, and look great.
However, these positive aspects can quickly deteriorate if an addiction is left untreated. Spotting warning signs early and making changes can help you create a healthier lifestyle.
Understanding Alcohol Consumption
The recommended alcohol consumption and amount that turns excessive varies based on factors such as gender, age, and overall health. To understand your drinking habits, consumption can be split into these categories1:
Moderate drinking typically refers to up to one drink per day for women and up to two drinks per day for men; however, it is not recommended to drink daily.
Binge drinking is characterized by consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) level of 0.08% or higher. For men, binge drinking usually occurs after consuming five or more drinks within two hours, while for women, it is after four or more drinks in the same timeframe.
Heavy drinking means consuming more than the moderate drinking guidelines, such as more than one drink a day.
Remember, the healthiest amount of alcohol is no alcohol. If you’re interested in decreasing your regular consumption or giving up alcohol completely, learn more about the sober curious movement.
If you currently drink every night and feel it would be hard to stop, it may be time to assess your relationship with alcohol.
Evaluating Your Drinking Habits
Reviewing your alcohol consumption through self-reflection and with the guidance of a medical professional can reshape your lifestyle choices and help you moderate or abstain from drinking.
Frequency of Alcohol Consumption
The National Institute on Alcohol Abuse and Alcoholism (NIAA) does not recommend daily alcohol consumption. Alcohol consumption is entirely advised against special groups, such as pregnant women, those on medication, and those with certain medical conditions.
Consistent drinking can also interfere with daily responsibilities, relationships, and overall well-being. If you find alcohol is becoming a priority over other activities or obligations, that could indicate a problem.
Quantity and Type of Alcohol
For most people, moderate drinking is inconsistent and includes only a couple drinks at a time. Someone with a healthy relationship with alcohol can have 2 drinks at dinner and then not drink for a number of days.
Excessively drinking any type of alcohol is unhealthy, even though some say that wine is healthier than beer, for example. The best way to maintain well-being is to limit your amount of any type of alcohol. Beer, wine, and spirits are classified as a Group 1 carcinogen4, or a cancer-causing agent—and the more alcohol is consumed, the higher the risk of developing cancer.
Context and Patterns of Drinking
Drinking can become psychologically unhealthy when it’s used to escape uncomfortable feelings. Sometimes, people drink to relieve stress from work, relationships, or other areas of life. Others use it as a social lubricant to feel less inhibited and more outgoing. This can evolve to a solitary activity, frequenting the same bar every week and drinking until drunk every time.
The truth is: Alcohol may help for the moment of unease, but consistent consumption can degenerate physical, mental, psychological, and spiritual aspects of your life. As patterns become habits that soon become unshakable routines, drinking turns into dependence.
Signs of Alcohol Dependence
Your brain and body can indicate if you’re forming an alcohol dependence. The Priory Group, owner of Life Works Rehab in the United Kingdom, breaks down the signs5:
Secretive or dishonest behaviors related to alcohol
Drinking heavily in solitude
Heavy drinking or binge drinking
Drinking at inappropriate times such as first thing in the morning
Avoiding contact with loved ones
Withdrawing from responsibilities at home or work
Continuing to drink despite the negative effects that this has had on home, work, or social life
Losing interest in activities that were once important to you
Alcohol dependence can take a toll on the body, including serious, long-term health complications.
The Impact of Regular Drinking
The body can become far too acquainted with alcohol, so much so that it alters the ways organs and systems function. These changes can sometimes evolve to permanency; however, early intervention decreases that risk.
Physical Health Risks
Alcohol consumption impacts vital organs in the body, including
As mentioned earlier, alcohol is a cancer-causing agent directly associated with multiple forms of cancer15, including liver, breast, colon, mouth, throat, and more. Researchers hypothesize that multiple factors contribute to the increased risk of cancer, such as
The metabolization process turns alcohol to acetaldehyde (a dangerous chemical compound).
The creation of molecules that damage proteins, lipids, and DNA through oxidation.
The impairment to the body’s ability to break down and absorb various nutrients.
The increase of estrogen, a sex hormone, is linked to the risk of breast cancer.
Mental Health and Emotional Well-Being
Consistent and excessive alcohol consumption is strongly linked to co-occurring mental health disorders16. The bidirectional relationship between alcohol and mental health can cause complex thoughts and behaviors to untangle—meaning, alcohol use can contribute to the development of mental health disorders, and pre-existing mental health issues can lead to the use of alcohol as a form of self-medication.
Someone in the throes of addiction will continue to drink despite the negative effects. The compounding physical and psychological symptoms can be managed through professional treatment and the commitment to stop excessive drinking.
When to Seek Help
Knowing when to get help for drinking can be simple: Once you realize that you have an unhealthy relationship with alcohol, seek out help. The earlier you get professional care, the less likely you’ll need intensive treatment, have lifelong health complications, and have lasting social, emotional, and spiritual consequences.
Recognizing Problematic Drinking
You can ask yourself questions like
Would you be able to quit drinking right now?
Has your drinking caused tension or conflict with friends, family, or colleagues?
Do you miss important events or obligations because you are drinking or hungover?
Do you use alcohol to cope with stress, sadness, loneliness, or boredom?
Have friends, family, or co-workers expressed concern about your drinking?
Have you given up hobbies or activities you used to enjoy because you prefer to drink?
Are you concerned about where your health and happiness might lead to if you keep drinking at your current rate?
The answers will likely be straightforward and telling if you need medical treatment.
Resources for Assessment
Self-assessment tools, such as online quizzes, can help you gauge whether your alcohol use may be problematic and if you might benefit from professional help. These tools are not diagnostic but can give you a clearer picture of your relationship with alcohol.
Your primary care physician can provide an initial evaluation and refer you to a specialist for a more comprehensive assessment, such as a mental health professional or addiction specialist. During this session, you can ask questions such as
How is my current level of drinking affecting my overall health?
What are the signs and symptoms of alcohol dependence I am exhibiting?
Based on my evaluation, do you believe I have a mild, moderate, or severe alcohol use disorder?
What kind of treatment do you think I need?
How can I safely reduce or quit drinking, and what steps should I take to do so?
Can you refer me to any support groups or resources that might help me?
Treatment Options for Alcohol Use Disorder
As you embark on your recovery journey, you and your care team can explore treatment options to determine the best fit for your individual needs.
Detox
Many people begin their journey by going through the detox process, so you can safely rid your body of alcohol. Medical professionals will be there to ensure you’re as comfortable as possible. This can help you feel more focused and prepared to take on therapy.
Residential rehab provides an intensive, distraction-free environment to focus on psychotherapies and learning healthy coping skills. Individuals in this stage of care live in the center and have 24/7 support. Ideally, the clinical team creates a personalized treatment plan to address the unique needs of each individual in recovery.
You might participate in evidence-based therapies like cognitive behavioral therapy (CBT) and holistic and alternative healing methods like yoga and massage therapy. The center may provide a blend of individual and group therapy sessions. Your loved ones can engage in family therapy so you can find common ground, improve communication skills, and work towards healthier relationships.
Outpatient Programs
Your care team may recommend an outpatient program if your recovery does not require 24/7 support. Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll likely participate in therapies similar to a residential program and build your support network as you heal with others in therapy.
Support Groups
Joining support groups like Alcoholics Anonymous and SMART Recovery provide a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.
Building a Support Network
Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate lasting sobriety21. Your relapse prevention plan can detail how you will connect with loved ones who supported you through the treatment process. You may make new friends through sober activities and groups. Try your best to plan regular get-togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier.
Setting and communicating boundaries in recovery is a practice of self-love and can enhance your relationships. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures you’re aligned with what’s best for your well-being.
Relapse prevention planning aims to recognize and address these warning signals before they escalate to the physical stage—drinking after a period of sobriety. It takes a cognitive behavioral approach to prevent relapse and provides appropriate skills on what to do if a relapse does occur. Relapse prevention blends education, coping strategy development, trigger identification, building support networks, and lifestyle changes.
You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components:
Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around.
Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.
One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. This can help you walk into any situation with confidence.
Creating a daily routine that promotes physical and mental health, including regular exercise, balanced nutrition, and sufficient sleep, can bolster sustainable recovery23. A scheduling system, such as time blocking in a calendar, can help you avoid idle time that might lead to thoughts or behaviors associated with relapse.
A day of sobriety is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.
A Step in the Right Direction
If you feel like you can’t drink at a healthy pace and use alcohol to cope with uncomfortable feelings, it might be time to seek treatment. You can discover and sustain a healthy and balanced lifestyle that prioritizes your well-being. Embrace a life without alcohol. Begin your search by browsing our list of alcohol addiction treatment centers.
